How to lose 10 kg a month without harm to health - a topical issue for many people. However, most fast methods only promise speed of weight loss and do not guarantee well-being, let alone a lasting result for a long time.
Let's set goals. 10 kg is not a small figure. At the same time not critical, not a short period of one month.
What do we want for effective weight loss?
- Reduce appetite and hunger.
- Quickly say goodbye to excess fat (and not just water in the tissues! )
- Feeling good — both physically and emotionally.
- Achieving standards in standard health indicators (daily tests, ECG, ultrasound for organ systems).
Modern nutrition can help us! Here are the key quick steps to a healthy and toned body.
Rule №1: 25 to 50 grams of carbohydrates per day
The key to success is the elimination of glucose, fructose, sucrose and all starchy foods. Simply put, sweets, flour, cereals and fruits with a high glycemic index.
Why are you so cruel? There are three important reasons for this: Insulin, a powerful hormone in our body.
- Carbohydrate products stimulate insulin production. It stimulates the storage of fat in the body. When insulin is normal, the body uses fats for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- Eliminating sugars and low glycemic index (GI) foods from your diet is the most convenient way to lose weight. We will stop the intense hunger as soon as possible (because there are no insulin surges in the blood! ).
Let's be curious and evaluate the schedule. Both diets are low in carbohydrates and low in fat.
With a diet low in carbohydrates, it is easier to filter, the results are just as pleasant in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and fats - no empty calories! Isn't this a man's dream? !
The natural bonus of a low-carb diet is up to 5 kg in the first week of 15kg excess. Moreover! It is possible to lose 10 kg in a month, even if everything is overweight.
The proven effect of sugar cessation is to reduce hunger and increase satiety. Weight loss will be followed by fatigue and constant tiredness.
What is the result?
By reducing carbohydrates, we lower insulin levels in the blood, reduce appetite, and lose weight without excessive hunger.
Rule 2: Eat protein, vegetables and fats regularly
Every meal (! ) Consists of proteins, fats and vegetables.
This is the easiest way to follow a 25-50 g carbohydrate limit per day. We choose the most useful products and keep our health normal while losing weight.
Below are 3 lists to print and keep in mind in the kitchen.
List of protein products
Take a look at the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. b. Less, internal products - liver, chicken stomach, etc. b. ;
- Inhabitants of the sea: scorpions, squid and various oily small fish - up to 1. 5 kg. herring, hake, trout, pink salmon, pollock, cod, yellow tuna (including canned in natural juice);
- Natural cottage cheese and medium-fat yogurt;
- Chicken and quail eggs.
The leader in weight loss products is protein. From the earliest days of weight loss, it brings many positive changes to your well-being:
- Decreased general anxiety;
- Night hunger is painful;
- Improves skin, hair and nails;
- Strong immunity is supported.
List of low GI vegetables
Low glycemic vegetables are also interesting:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stalks, black radish, common radish and daikon;
- Zucchini of all varieties, including zucchini;
- Green peas (asparagus);
- mushrooms;
- Avocado.
An important plus!
Even 3 super-sized salads made from these ingredients do not load us with more than 50 grams of carbohydrates per day.
We eat juicy and mouth-watering, but we follow a low-carbohydrate diet that allows us to lose 10 kg a month without compromising our health.
Vitamins and fiber provide adequate bowel cleansing and freshness. With the habit of making vegetable salads, we lay the foundation for health from the very first steps to a beautiful figure.
Healthy fats
An important!
Do not be afraid of the brave! Combining 2 diets into one diet is dangerous. Choose low carbs or low fats. Restricting both can make the diet very poor and unhealthy.
- Extra virgin olive oil (manufacturers Greece, Spain);
- Peanut and almond oil;
- Pumpkin oil (sometimes);
- Cold pressed coconut oil (fry in this oil! );
- Natural oils (in small quantities);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in quantities);
- Fish oil (as a dietary supplement to increase omega-3s).
Don't be surprised: "Where are sunflowers and other fats? " You can add them to your diet in addition to your usual routine. But think about health.
Increase Omega-3s in your diet!
We also believe that it is beneficial to reduce the intake of omega-6 fatty acids during the diet. The ratio of omega 3 and 6 is 1 to 4. Our normal diet is 16-20 times more than omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Weight loss will be followed by fatigue and constant tiredness. It makes sense to help the body with omega. Therefore, we get only fish oil (1-3 teaspoons per day) and fats that do not exceed 30% of all fatty acids of omega-6.
What is retail nutrition?
2 options are suitable - your choice:
- Twice, about the same amount. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of fast food:
All meals are plentiful and slow. Chew carefully! And we start with a salad with butter. The first part of the protein, one-third or one-half of the salad, is poisoned in the mouth only after eating.
How to cook to limit carbohydrates?
We use recipes from different protein diets (Dukan, Montinak, Atkins, South Beach, etc. ). Books, blogs, forums: Many low-carb recipes are always at hand.
Nutrition Summary:
Each of our meals is a great meal, with protein and vegetables accompanied by essential oils. During the day, carbohydrates are stored in the range of 25-50 grams.
Rule number 3: 1 hour walk on the street and athletics 3 r / week
The first is mandatory! Every word:
1 hour + continuous walking + outside.
Are you used to using gas as an excuse? Oh, doubtful. Not every city is from Manhattan. Moreover, there are many opportunities around. Walk through the quiet streets between the houses in the residential area, in the local park. Take the nearest open stairs. Early in the morning or after 20: 00 in the evening when there are few cars.
In special cases, walking (! ) On a run, with wide open windows on the balcony at a moderate pace of fitness and any other aerobic exercise. Don't have time? Find! And a 40 minute walk, but every day!
It’s not about special aerobics with a heartbeat at a certain frequency. The main benefits are a proven image and a proven minimum of steps for heart health and oxygen. Up to 18% of the oxygen we breathe is needed by the brain. It is impossible to maintain a good mood without it. No mood - weight loss is automatic sabotage. Then you don't even notice how it is happening.
Second, athletics is an additional but most effective adjunct.
Our goal is to train strength 3 times a week on the classic warm-up-stretch pattern.
Now the interesting thing is that you can learn this exercise at home. We use our body weight and super slow exercises. Gives a fantastic effect on any muscle group without going to the gym.
Abs, squats, lunges.
Repeat each trivial movement for 10-12 seconds, and after 15 minutes the muscles tremble with fatigue. For example, we gradually tear off each vertebra and throw the abs from the floor. Or we kneel smoothly, looking at the clock: 10 seconds down, 10 seconds up. And if you stay at the climax for 3-5 seconds, the load will increase again!
Good choice for beginners - kalanetics and Pilates, slow cycling and orbital track with maximum resistance, all types of boards (forward, backward, sideways).
You can go to the gym. But if the excuse of "no time in the gym" prevents you from linking exercise to weight loss, drop it today! Remember: You can only lose weight by exercising at home.
The advantage of athletics is to speed up the metabolism after exercise, up to a day. It also contours the muscles and produces collagen (the skin will appreciate you! ). As the landscape changes, the synthesis of endorphins is activated - the hormones of joy, which allow us to stay on the right path.
The result: migration!
Outdoor walks - 1 hour per day. In addition, the best thing is strength gymnastics at different weights (body weight helps us! ). Training frequency - not less than 3 times a week, preferably 4 times.
№Rule 4: Load carbs once a week
This rule is optional. However, for many people, a controlled element of carbohydrate freedom can help them fight weight loss better.
What are we doing? We eat carbs on Saturday or Sunday.
Our task is to avoid working with light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates that are pleasant and even unusual.
Psychologically, the day of unloading can be a day of new food experiences. This will help maintain a winning mood. Those who suffer forever without the joy of being simple are not about us!
For carbohydrate products we use:
- buckwheat, including greens, cereals, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, good raw, sometimes potatoes, Jerusalem artichokes;
- Fresh fruits, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc. b.
The key to success is loading carbs only once a week.
We are concerned that the weight may jump sharply (up to 2 kg) immediately after the zigzag. Don't panic! When we get back to carbohydrate restrictions, it goes away quickly. "Dangerous numbers" - not pure oil, but water retention in the tissues.
So, what can we bear? If you really want:
Dedicate 1 day to the carbohydrate zigzag in your diet. Choose valuable sources of carbohydrates, medium GI, fiber-rich and healthy foods.
Rule № 5: Don't rush calories!
Less than 7, 000 meals a day.
But the priority should be to reduce carbohydrates and strive for a new sense of fullness. When we follow the "protein + vegetable + fat" rule, we automatically go to a safe zone to eat more calories. The volume gives a great salad, the fat in the sauce adds saturation and digestibility to the meal, and the meat / fish becomes the base.
If you can't do without an account, pay online or by phone. The average non-dangerous daily diet limit for 1 month is 1400 kcal for women and 1600 kcal for men. However, much depends on our physical activity and age.
What is the result?
This is not the first question if you care about calories. The focus is on carbohydrates! 25 to 50 grams per day. All the remaining calories should come from protein and healthy fats.
TOP 7 important helpers
We would sleep and put water first. Even this is enough to prevent problems with weight loss in the system described. However, you can use all 7 life hacks to prevent your health from losing a single gram.
- We are sleeping deep and well enough. We sleep until 23: 00. The coolest, darkest and quietest room, always providing oxygen. We sleep in a row from 7 to 9 o'clock. Every day. In this way, we prolong our lives and provide ourselves very effectively from "overloading" and "breaking down". The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is the hero of the TOP 3 natural protectors against systemic aging inflammation. The other controls appetite and rises when you don't get enough sleep. The third controls satiety and decreases rapidly when we do not get enough sleep. Not getting enough sleep? Be prepared for an accident: biochemistry is against you.
- We drink more water. 20 to 30 ml for each kilogram of current weight. In the morning on an empty stomach 300 ml. During the day, we carry a bottle with us and drink between meals. Drink a large portion of water (1 glass) 15 minutes before meals.
- We do not give up coffee and tea. Two flat teaspoons are the average safe rate. Pros: speeding up metabolic processes and the choleretic effect in the morning (and this is a quality cleansing of the intestines).
- Breakfast is a very important meal - it can either make or break your day. Light salad vegetables, a little fat and a lot of protein, so it accelerates our weight loss by up to 30%! Compared to those who do not pay attention to protein in the morning.
- We introduce fiber every day. Options - oat bran, flax, unique psyllium, cabbage, radish.
- We do not rule out "fuel products". The name is not clear, but these lists have some meaning. Evaluate for yourself: mainly green tea, sour milk and very juicy fruits and vegetables. Considering carbohydrates (no more than 50 grams per day! ), We include some characters in the diet for health benefits (antioxidants, probiotics, etc. ).
- Small plates. And if the desire for psychological experiments is great, then the Chinese sticks. Who was comfortable right away? Leave a comment below! We guarantee great pleasure.
How fast you lose 10 kg and what bonuses you get
If you follow all the rules, you will lose 2. 5 to 5 kilograms in the first week.
Then - from 1, 5 to 2, 5 kg per week, depending on your physiology and weight loss experience.
What are the patterns in the results of a low-carbohydrate diet?
Many people feel unwell during the first 5-7 days. People who start losing weight lose fat faster. Overweight people can swim in lines for more than a week.
Women lose weight more slowly than men. Depending on the stage of the cycle, weight loss in women can vary potentially - even with the same effort and diet.
But the result of following the rules is inspiring: everyone loses weight!
Want to lose weight fast? Don't starve, "No! Say: sugars.
To date, there have been extensive observations of positive changes in the body during a diet with limited carbohydrates:
- Increased sugar is restored to normal;
- Lipidogram - in harmony (lowers triglycerides and "bad" cholesterol, increases "good" cholesterol);
- High blood pressure drops by 5 points without medication;
- And a good mood will help you to live happily before your favorite contours in the mirror.
Before changing your diet, consult your doctor!
A low-carbohydrate diet has side effects that can lead to some chronic illnesses and very severe restrictions in the long run.
A healthy goal to lose weight without compromising health. are you sickHave you recently had an infection? Not sure about your health? Haven't you had a routine test in a long time? First doctor, then diet.
We hope you find the suggestions helpful. The rules of weight loss of 10 kg per month without harm to health are based on the general laws of physiology on carbohydrate reduction, daily walking, sports and drinking regime, sleep and psychology. They allow you to say goodbye to a diet that takes into account every calorie, reducing fat 2 and even 3 times faster with excess savings.